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Mikhail's Log - Are you for Train?

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  • mbasic
    replied
    10-27-2021 Wed

    this is unusual, but he wanted to max since it was the end of the FB season
    for metrics/comparison....
    .....didn't work out so well

    --BENCH--
    45x5x2; 75x5x2; 105x2; 125x1
    135x1; 150x1; 160xF ...just barely missed it

    --SQUAT--
    w.u's then ...
    200x2 ...i pulled the the plug at 2, he's tired/fatigued/not right
    185x3
    155x5
    135x5

    --HYPER EXTENTION ON GHR: just BW x 12 x 5
    ^ slow superset w/ ....
    --CALF MACHINE: 150x12x5

    --LYING LEG RAISES--
    x12x4

    --DB LUNGES--
    35#DB's x 8 x 1 set

    The conditioning at practice was pretty hard yesterday.
    He woke up late, and was in disarray...never does well on Wed am's.
    Did that stupid adlib workout Monday .... so all this figures.
    Once I saw how grindy the squats were, I knew he was "off".
    That said, his old max was [email protected] absolute @10.0000. Aug 28, 2021. Oh well. His squat and incline press has improved a bit.
    Deadlift has gotten better (285--> ez 295..prob 300 or 305).

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  • mbasic
    replied
    10-25-2021 MON.

    ...The Boy had Monday off school and was bored and wanted to lift at home or something.
    I was like, "whatever, do this *sends txt* but everything should be super easy and fast".

    --OHP: 85x5x5
    --INVERTED ROWS: BW x 12 x 4
    --PUSHUPS: x 20 x 4
    --ONE ARM DB ROW: 60x8x4

    HSFB CONSISTED OF:
    -Watch game film.
    -Then they went to lift weights, because somehow the head coach could not make practice for some reason.
    The coach had the entire bag of footballs in his car still from Friday night's game.
    I guess the other 3-and-half-coaches decided this was an insurmountable stumbling block to overcome ... so
    they watched more film, and then told the kids to just lift.
    The Boy texted me; I told him to simply tell the coaches he lifted already, and Sunday .... and Saturday.
    They were fine. He did some hang power cleans with 95# and then went outside and he threw the ball with Pete.

    Sooooooo.....liiiiiiike..... WTF over?
    We could hit, practice tackling, drills, sprint .... lineman could do lineman shit (that doesn't involve a god damned football).

    The head coach's wife has some bad medical issues going on now for 1 year, he's fine...gets a total pass.
    But the OC and DC and LineCoach and the other intern-school-kids-coach can't throw together a practice without the head honcho?

    In other news:
    There are rumors coming from of the other kids (whose fathers are coaches at the school for different sports) that's its likely
    the school may not have enough players to form a football team next year. And I can see it. We are losing a lot of seniors.
    We barely can form a team now: about 20-22 kids now; and about 10 of these are their first time ever playing tackle football.
    The Boy literally said, "It's my generation's fault, kids my age are more interested in video games, social media, politics, using proper gender pronouns, etc ....kids aren't interested in sports".
    And keep in mind, our school really pushes sports and physical activity for an academic-focused-school.
    If the team turnout is small, I guess they could quickly appeal to the AIA, and get moved down to the smallest conference.
    I don't know how in the hell we got bumped up from the smallest conference to the one up from there (this happened two years ago).

    This is all something to think about going forward...
    say if the wholesale deletion of football happens ...
    EDIT: IDK what we are going to do. You can't be eligible for a public school team if the Charter doesn't offer the sport.

    The whole thing is depressing.
    C10 caused:
    End of 2020, the whole track season got shit canned.
    2021, the track season started late, and was kind abbreviated.
    Football 20'-'21 in 8th grade got severally truncated .
    Now this shit, with Football.



    ==========================

    10-26-2021 TUES

    HS FB Practice
    (20) 20 yard sprints with only a dozen or so seconds of rest in between.

    ==========================

    In other news: I found another Youth Combine locally ...its occurs in May
    The results are impossible to find, as they market these things to put a "profile" together for kids to market themselves to recruiters.
    This is all a big scam, as 95% of the kids won't play college ball (based on the metrics I'm seeing) ...and it costs money.
    Point is, the info/results/data ain't public.
    BUT, they had a live stream (still up) on YT, in reviewing the video, the pause on the excel spreadsheet a bit ... a sort of leaderboard.
    You can see the most of the results for the WRs, RBs, an QBs.
    It was actually a beam started beam finished 40 .... only a few kids got down to 4.8 or 4.9. Which is normal. (hand timed would yield 4.6-4.7).

    Here's a whole thing on why 40 times are bullshit:

    https://www.zybeksports.com/the-time...tronic-timing/

    Add to that: people lie (coaches, kids, parents, etc).




    Last edited by mbasic; 10-27-2021, 12:26 PM.

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  • mbasic
    replied
    10-21-2021 Thur - lite practice

    ======================

    10-22-2021 Fri - GAME - got jack stomped; nothing good happened.

    =======================

    10-23-2021 Sat -

    BENCH: 135x5,5,4
    CHIN UP: 5,4,5,4,5,4,5,4
    INLCINE: 105x8; 105x6; 95x8
    SEATED MACHINE ROW: 150x8x3
    TRICEP CABLE PUSHDOWNS: 60x8; 50x10x2
    DB HAMMER CURLS: 3s x 8r
    REV CURLS: something-something

    =======================

    10-24-2021 Sun.

    had to go fast; boy had something going on in the AM

    DEADLIFT: 255x3x4
    ...^slow superset w/...
    BOX JUMP: x3x5

    LEG CURL: 112.5 x8x3

    INCLINED SIT UP: just BW x 20,20,20,12
    ...^slow superset w/...
    CALF RAISES: 4x12

    SQUAT: 95x5; 135x5x2

    DB LUNGES: 40#DB's x 8 ...just one set

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  • mbasic
    replied
    10-20-2021 WED

    midday, short day at school again.

    --HB SQUAT--
    185x5x3

    --DB LUNGES--
    20#'s x 5
    30x5
    40x5

    --WT'D HYPER EXTENSION ON THE GHR--
    bw x 10
    +25#plt x 10 x 4

    --POWER CLEAN--
    70x2x3
    95x2x2
    120x2x2
    135x2x2
    145x1x2
    meh
    ...blows thru 2nd pull; no DKB
    ...doesn't fully extend knee at very end of pull
    ...arms bend a little early and too much
    need work!

    --CALF MACHINE: ###x10x4
    ^ slow super set with ...
    --LYNLING LEG RAISE: x10x4


    . . . . . . . . . .
    Later that day in PM

    HSFB 2 hours

    ==============

    NOTES:

    I don't like power cleans for him, and most athletes at all, and I can do them well myself, love the sport of weightlifting... but I think they are shit for most athletes.
    I only entertain him learning them, because its sort of expected in a "football setting". For instance, one of the big publishing-app-ntaional-athlete-tracker-thingies ...the power clean is a standard field in the types of performance data you can enter or display.
    Like this:
    40 yd. dash: s.ss seconds
    Bench 185 for reps: n reps
    Squat: xxx lbs
    Deadlift: yyy lbs
    Powerclean: zzz lbs

    They do them in the weight program.
    I think we'll have to train it during the off season, and learn the mechanics better.
    Otherwise, everybody would be better off doing trap bar jumps, weighted jump squats, BTN PP, etc.


    Last edited by mbasic; 10-20-2021, 10:10 PM.

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  • mbasic
    replied
    10-18-2021 Mon - HSFB Practice....conditioning was harder today

    =============

    10-19-2021 Tues -
    half days at school this week becuz parent-teacher conf.
    we had time after school, before practice, so we did a little more....

    --INCLINE PRESS--
    115x7x3; [email protected]
    ...this is progressing

    --SEATED ROW MACHINE--
    140x6x4

    --DIP ASSIST MACHINE--
    -60#x8
    -40x8
    -30x8x3
    ...building him up to do ('free') BW dips for reps

    --FAKE CHIN UP CALBE PULL DOWNS--
    120x8x4

    --SHRUG MACHINE--
    180x10
    230x10x3
    180x10x2

    --MED BALL THROWS:#15 ball x 8 x 4
    ^superset with...
    --PLATE FLIPS FOR GRIP: 15# bump.plt x 8 x 3

    --EZBAR CURLS:
    40x12x2
    50x10

    Then HSFB practice later in the PM.
    Conditioning wasn't too bad/hard.
    He seems to have a lot of energy when I saw him...

    Tomorrow same thing, we have time to do a little more becuz another half day.
    (legs/lower body)

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  • mbasic
    replied
    10-14-2021 - Thur - lite practice; helmets and shorts

    ================

    10-15-2021 - Fri Game out of town.
    Had a 60 yd catch for a TD....was a bomb; opponent fucked up their coverage.

    He had 4-5 tackles on defense.

    Ran a jet sweep and got severely face-masked....two hands almost
    ....his head pretty much got grabbed, and thrown down & spiked into the ground and he fumbled.
    Funny in that is was a 15 yd. penalty, AND another 15-unsportsman-like as they "taunted" after the recovery.
    Was a 30 yard gain then. Was a shame because he had two blockers, and the kid that facemasked him
    took a bad angle and that was his only was to stop him to grad his head as he flew by.
    Might have been a big play.
    The guy was a Senior 6' / 250# (a fatty 250) ... so you kinda see the problem here?
    (The Boy is only 5'10" 138# Freshman)
    It was actually kinda funny, except for the possible-brain-damage part.

    FOR A LITTLE BACKGROUND ON THIS LOG;
    THE OLD TITLE WAS:
    "MJH's KIDS' SPORTS ARE HORRIBLE LOG" ....


    Musings about how kid's sports have been twisted and have lost their way ...
    ...that's why we go into detail into such things.

    Stuff like:
    - the Horrible coaches (all around, everybody, etc.)
    - Parents re-living their own sports careers thru their kids
    - Parents "rose colored glasses".
    - Kid-athletes raised wrong.
    - General life learning experiences.
    - and etc.... its all quite comical to me.

    The secondary purpose, is to document how I think I/we can make
    a better athlete for sports.

    ================

    10-16-2021 SAT am

    --BENCH PRESS--
    140 x 3r x 5s

    --CHIN UP--
    bw x 4r x 7s
    ...his form is really good.
    The last few sets he starts from a complete dead stop / fully extended on each rep.
    These were @8's at first then @9's toward the end.

    --OHP--
    75x8
    100x6
    95x6
    [email protected]

    --SEATED ROW MACHINE--
    ??? x 8 x 4

    --SHRUGS--
    180x8x3

    --TRICEP PUSH DOWNS--
    60x8; 50x10

    --HAMMER DB CURLS--
    25#x8x3

    =================

    10-17-2021 SUN afternoon

    --DEADLIFT: 260 x 3r x 5s
    ^ really slow superset with ....
    --BOX JUMP: x3r x 5s (30"? box now?)

    --CALF MACHINE--
    straight leg
    120 x 12r x 6s

    --INLCINED WT'd SITUP--
    25# plt x 10r x 4s

    --LYING LEG CURL MACHINE--
    120 x 6r x 4s

    --SQUATS: 150 x 6r x 3s
    ^ slow superset with ....
    --WT'D PLANKS: 0# x 30s; 25# x 30s; 35# x 30s

    NOTES:
    ABOUT WEEKEND WORKOUTS.
    so yeah, we have a little extra time on the weekend, so we do a few more exercises and volume.
    The only other day for weights is Wed. mornings ....
    .... so we have a blow through that morning in about 45 minutes real quick with:
    - SQUAT
    - a PUSH movement
    - a PULL/ROW movement
    - something for HAMSTRINGS
    ....real quick.

    Also, he's recently turned 15.
    138-140# / pretty much 5'10".
    I hope he hasn't stopped getting taller .... but that might be it.
    Last edited by mbasic; 10-18-2021, 01:37 PM.

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  • mbasic
    replied
    10-13-2021 WED AM

    --INCLINE BENCH--
    115x7
    115x6x3

    --SQUAT: 200x3x2; 165x5x3
    ^ slow superset with....
    --ONE ARM DB ROWS: 40x8; 60x8x5

    --WT'D HYPER EXT on GHR: 0#x8; +35plt. x 10 x 4
    ^ slow superset with....
    --CALF MACHINE: 150x10x3

    --PLANK: one time at 60 sec

    ...that's it, hard to lift right now.
    We cram this session in every Wed before school, little time.
    I actually forgot about it at work (I start at 4:30 am), and he managed to call me at 6:05 to
    see if I was on the way. Surprised he woke up on his own.
    Only one day a week (during school days).

    Schedule is currently like this

    FRI- game, he doesn't start, play that many snaps (maybe 35%)
    SAT - if he's not beat up from the game, do lift upper body only (more volume and exercises)
    SUN- lower body (more volume and exercises)
    MON- FB Practice, med day
    TUES- FB Practice, harder day
    WED- FB Practice, light day; Quick lift session in AM
    THUR- FB Practice, just helmets and shorts, basicall "walk thru" stuff

    occassionally, we'll take Sat off, and then do full body lifting on Sun.

    =======================

    pretty good video WRT how training should be done.

    Last edited by mbasic; 10-13-2021, 11:13 PM.

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  • mbasic
    replied
    10-8-2021 GAME
    .... played just ok.
    Other team was really bad (60-30 something was score); team from Ind.Resv.
    3 Jet sweeps for 15 to 20 yards each....
    A Punt return for 25 yards....
    Tackling was bad. (missed 3)
    Blocking was just OK.
    Needs a lot of work.

    ============

    10-9-2021 Sat - upper body

    --BENCH--
    135x5x4; 135x4 (5F!)

    --CHIN UP--
    1st time doing chins for a long time
    bw x3r x 10s ! (from [email protected] to [email protected] at end)

    --DIP ON ASSTD MACHINE--
    -50 x 8
    -60 x 8 x 4

    --SEATED ONE ARM CABLE ROWS--
    ???x8x5

    --HAMMER DB CURLS--
    20x8x4

    --REACTIVE MED BALL THROW: #15 x 8 x 3
    ^ slow super set w/....
    --BALL SLAMS: #15 x 8 x 3

    =============

    10-10-2021 SUN - lower

    --DL--
    w.u. to a [email protected]; 240 x 3r x 4s
    ...3 box jumps in
    between all these, nice and easy (slow)

    --WT'd SIT UPS ON INCLINE BENCH--
    +35 x8 x4

    --LEG CURL MACHINE--
    110x8x4

    --CALF MACHINE--
    150x10x4

    --SQUAT--
    135x8x2 nice and easy

    --LEG EXTENSION--
    one set of burn out
    ??? x 10-12 reps, I forget

    NOTE:
    DL was a new PR ( BW=140# / age= 14y.o.)
    Back was fairly flat; most impressive part was no straps and he hooked it ok /s.
    His legs have definitely gotten stronger in the last 3 months.
    BW 135 --> 140 it seems.
    Hopefully this will translate to T&F sprinting.

    =============

    10-11 and 10-12 will be just HSFB Practice after school

    =============

    Last edited by mbasic; 10-12-2021, 06:53 PM.

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  • mbasic
    replied
    10-6-2021

    Update. As some of the boards are down again.
    Playing Varsity football at a small charter school....14 y.o. going up against 200# seniors.
    5'10" about, 135#.

    He's up to...
    DL: 255 x 3r x 5s
    BP: 135 x 5r x 3s
    SQ: 225 x 1; (185x5x3)
    OHP: 105 x 5RM

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  • mbasic
    replied


    ------------------

    5-7-2021 Fri
    Super lite workout at school

    --------------------

    5-8-2021. CHAMPIONSHIP MEET!!!!

    100m prelims: tied for 1st with Kid#3...they ran in seperate heats.

    200m prelims: 1st by a wide margin, set PR!
    ...told him to take it easy on these, as he would have easily qualified. He ran full speed the whole way obvs...
    He said his back was stiffening up
    . . . . . . . . . . . .

    100m finals: Gold....by 0.06 sec, beat Kid#3 by 18".

    back really bothering him. He almost didn't race the 200m, and I told him not to. He posted a really good prelim time, and an electronicly timed meet, and it's in the books. He opted back in at the last moment

    200m finals: Gold...by a wide margin, just below PR time.

    Back really stiff now.

    Kid#2 at the first reg season meet #1, who he barely beat, hurt his knee/leg/etc around regular season meet 2 or 3 per the rumor-mill. He was not competitive since then; qualified for finals, but a whole 0.6-0.8 seconds off. It's a shame, because if he had been in shape, it would've been a super close final between three kids. 3 kids within a meter of each other or less.

    Kid#3 came out of nowhere around regular season meet#4 or 5.....Posted the fastest 100m time by a wide margin on the internet site the league uses. Substantially faster than Mikey. Going into the meet, we were both kinda down regulated to him only getting Silver in the 100m. Those times Kid3 posted WERE marked/classed electronic....but some of the coaches mentioned some coaches don't know how to enter times, and they had seen that kid at the other meets and he didn't seem that fast by looks.

    Turns out that was probably the case. All of Mikey's times are within a fairly tight range, the USATF meets are e-timed, and the champ.meet also....the others use handtimed. Our league: they round up(slower) to the next tenth...AND THEN add the standard 0.24c correction factor. Turns out, in Mikey's case that whole procedure is spot on.

    So THAT happens from time to time. Championship meets are all e-timed, and then you see certain kids times fall way off.....and the kids who do club/USATF meets have more consistent times (ALL of those are e-timed). The various JHS's ...you don't know what they're doing....

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  • mbasic
    replied
    5-4-2021 TRACK AT SCH.
    (2) 100m sprints
    (1) 400m runs
    (4) 200m runs

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  • mbasic
    replied
    Update. ES boards are down again.

    I'll pick up from a couple of weeks back...
    ....to recap, we were doing T&F and FFB (just fine) simultaneously...
    until he injured his back a school track practice.
    They run/sprint on a dirt track, and did some max sprint block starts on shitty grass.
    I think he "slipped a disk" or something; as his back muscles should be quite strong ...
    ...or its some bull shit non-errector tiny muscle thing.

    So FFB has been put on the back burner (lol),
    and we are trying to limp thru the track season to the Championship meet.

    4-18-2021 - LIFT
    --BP: 110x5x2; 100x5; 95x5x2
    --DL: 95x8; 115x5; 125x8; 135x8x2 (rehab loads; he can do 250x1)
    --CABLE CHIN UP PDs: 85x8x2; 90x8x3
    --HACK SQT MACH: 105(empty sled wt) x8x3 (this is done to save his back)
    --LYING LEG CURL: 80x8x3

    4-19-2021 - TRACK PRACTICE AT SCHOOL
    --various lite runnings

    4-21-2021 -TRACK AT SCH
    --same, various lite runnings

    4-23-2021 - MEET !!!
    only ran one race becuz of his back injury.
    100m; 1st; only 0.02 slower than his PR

    4-24-2021 - LIFT
    --BP: 115x4, 5f, misgrooved; 115x5x2; 95x5x2
    --DL: 95x8; 115x8; 135x8x3
    --GC/NG CABLE PULLDOWNS:85x8; 75x8x4
    --HACK SQT MACH: 105x8x4

    4-26-2021 - TRACK AT SCH.
    Short sprints.
    Some circuit, jumpy, X-fit thing

    4-27-2021 - HIIT AIRDYNE !
    with dad in garage
    (6) rounds 20sprint / 100 idle

    4-29-2021 - MEET !!!
    One race because his back.
    200m ; first pl., new PR!

    4-30-2021 - LIFT
    --BP: 110x5x5
    --DL: 115x8; 145x8; 165x5; 185x5x3 (still rehab mode here)
    --LAT PULL DOWN: something x8x5
    --HACK SQT MACHINE: 105x8x3 (still prtecting his back/no squats)

    5-1-2021 - HILLS
    Hill sprints at the dog park. 95m meters.
    6 rounds on 4 minutes intervals
    (going for power here / not conditioning)

    5-2-2021 - SCHOOL TRACK PRACTICE
    - Run a mile ? (wtf)
    - (5) flying sprints (30m buildup; 30m sprint; 30 slow down)
    - Then a bunch of short sprints in rapid succession (conditioning?)

    5-3-2021 - LIFT with dad
    --DL: 95x8, 145x5; 165x5x3 (this is rehab and tapering)
    --BP: 110x5x2 seemed heavy/slow ; 100x5x2
    --CHIN UP CABLE PULLDOWNS: 80x8x5
    --HACK SQT MACH.: 105x8x3
    --LYING LEG CURL: one set x 80 x 10

    5-4-2021 - TRACK PRACTICE AT SCH
    we will see....

    5-5-2021 DONT KNOW
    depends of 5-4

    5-6-2021 REST !

    5-7-2021 CHAMPIONSHIP MEET !!!
    preview:
    He has qualified and will run in the 100, 200, and the 4x400 relay.
    In a perfect world....
    he should win the 200m;
    and either 2nd or 1st in the 100m (1st if lucky).
    Problem is they have prelims, he'll run 5 races that day.
    I don't know if his back will hold up.
    Last edited by mbasic; 05-06-2021, 12:56 PM. Reason: 5-4-2021 TRACK AT SCH.

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  • mbasic
    replied
    5-19-2020

    Just ran a bunch of pass-patterns.
    ...so defacto-sprints.
    About 40 minutes worth.

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  • mbasic
    replied
    5-16-2020

    HBS
    w.u. then...
    94x5x3

    OHP
    w.u.
    64x5x3

    DL
    75x5x3

    SITUP
    3x15

    -----------------------

    5-17 PLYOS

    SVJ to ceiling; two hand touch now !
    4x5

    Hurdle Hops
    (5) hurdles x 2 times thru that ... x 5 sets

    Registered him for a summer flg football league!

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  • mbasic
    replied
    been sick for two days.
    threw up in middle of the night after we lifted last.
    been in the dumps since.
    no train

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